9-25-12
SWOD:
Bench Press, 5x5 at 70-80% 1RM (1 rep max)
45-60 sec rest between sets
DWOD:
5 rounds for time:
7 front squats at bodyweight on bar
15 Kettlebell swings, 1.5 pood (55lb dumbbell)
Big Dawgs: Rxd
Pack: 3 rounds
Puppies: 3 rounds, 100lb front squats, 1 pood swings (35lb DB)
Buttercups: 5 rounds, air squats, 25lb swings
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